MON 8/4/25 WOD

Written By Ferber Wilson

Warm Up - 2 sets:  1:00 bike, row, or ski - 10 good mornings - 10 front squats - 10 push presses - 1 set:  5 shoulder presses - 5 dip-stand (slow) - 5 dip-stand (fast) (pull chin out of the way) - 5 push presses - Every 2:00 x 3 sets:  5 push presses - 100-meter run – Build in load to your first working set.

WOD
1-2-3-4-5-6-7-8-9-10
Push press L3-125/85# L2-85/60# L1-45/35#
– Run 100 meters after each round.

For time (10 Min CAP)

Strength - Deadlift - 10-8-8-6-6 (3 Min per set)

Post WOD - 1 Min Lat smash / side - 1 Min Lacrosse ball Tricep smash / side

Ferber Wilson
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FRI 8/1/25 WOD